9/14/2012

9/14
CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD
Barbara
5rds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 min
45 min cuttoff

AAB

First 20 min of class
Snatch Drills (Hi hang pop, mid thi, knee--hi hang drop- varied weights
EMoM for 12min
2 Snatches
**goal is to continue working on the same movements worked on in drill work... not abandon solid tech for sloppy tech that gets the job done.....today.

5 min of recover prep time

5 min to find Snatch max

Fran (gasp)
10 min cuttoff

Optional 2 a Day
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball